Start with a warm-up, jogging at a level-five effort for four minutes.
For the next eight minutes, run at varying intervals, gradually increasing the time spent running at full speed. Run for one minute at a level nine or 10, then slow to a five to seven for 45 seconds. Speed back up to maximum effort for 90 seconds, then slow down to a medium-fast jog for 45 seconds. Speed back up to the maximum for two full minutes, then slow down to a level six to eight for two minutes.
Cool down with a slow jog (level three to six) for three minutes.
The wake-up shake-up
The notoriously difficult Barry’s Bootcamp may not be your speed first thing in the morning, so Derek DeGrazio, owner of Barry’s Bootcamp Miami Beach and Midtown Miami, offered a slightly less-intense routine you can do while you’re getting ready for work. "Add these little tweaks to your mornings, and in no time, you’ll see a change in your body as you are changing your clothes," he says.